8.26.19 Workout of the day

Box Brief: Starting today, we will be adding a 630 AM CrossFit Class M-W-F. This will be a 2 week trial class on which we need (on average ) 5 people/ class in order to keep it. Any ICT’er wanting to take a CrossFit class may take this CrossFit class. Our goal is to (hopefully) grow this class within 2 weeks and keep it M-F. So those that have noted interest, please show up.

CrossFit

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Conditioning
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

ICT

1.Conditioning

4 RFT of:

300 m run

25 Double DB Hang Clean and Jerks (35/20’s)

20/14 Calorie Assault Bike

15 burpees to 6 inch target 

2. Midline
3 Sets:
10 GHD reverse hypers
15 Strict Knee Raises
20 Abmat sit-ups